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  6. Mackerel vs. Chard raw

Mackerel vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Chard raw?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, and Phosphorus, yet Chard raw is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Chard raw's daily need coverage for Vitamin K is 685% more.
  • The amount of Cholesterol in Chard raw is lower.

We used Fish, mackerel, salted and Chard, swiss, raw types in this article.

Infographic

Mackerel vs Chard raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
5
:
5
Chard raw
Chard raw
Contains more Calcium +29.4%
Contains more Phosphorus +452.2%
Contains more Potassium +37.2%
Contains more Zinc +205.6%
Contains more Selenium +8055.6%
Contains more Iron +28.6%
Contains more Magnesium +35%
Contains less Sodium -95.2%
Contains more Copper +79%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +29.4%
Contains more Phosphorus +452.2%
Contains more Potassium +37.2%
Contains more Zinc +205.6%
Contains more Selenium +8055.6%
Contains more Iron +28.6%
Contains more Magnesium +35%
Contains less Sodium -95.2%
Contains more Copper +79%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
7
:
5
Chard raw
Chard raw
Contains more Vitamin E +25.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +725%
Contains more Vitamin B6 +314.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3795.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin K +10541%
Equal in Folate - 14
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin E +25.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +725%
Contains more Vitamin B6 +314.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3795.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin K +10541%
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Chard raw
Chard raw
Contains more Protein +927.8%
Contains more Fats +12450%
Contains more Other +737.5%
Contains more Carbs +∞%
Contains more Water +115.5%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +927.8%
Contains more Fats +12450%
Contains more Other +737.5%
Contains more Carbs +∞%
Contains more Water +115.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +20700%
Contains more Polyunsaturated fat +8771.4%
Contains less Saturated Fat -99.6%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +20700%
Contains more Polyunsaturated fat +8771.4%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Chard raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Chard raw Opinion
Net carbs 0g 2.14g Chard raw
Protein 18.5g 1.8g Mackerel
Fats 25.1g 0.2g Mackerel
Carbs 0g 3.74g Chard raw
Calories 305kcal 19kcal Mackerel
Sugar 0g 1.1g Mackerel
Fiber 0g 1.6g Chard raw
Calcium 66mg 51mg Mackerel
Iron 1.4mg 1.8mg Chard raw
Magnesium 60mg 81mg Chard raw
Phosphorus 254mg 46mg Mackerel
Potassium 520mg 379mg Mackerel
Sodium 4450mg 213mg Chard raw
Zinc 1.1mg 0.36mg Mackerel
Copper 0.1mg 0.179mg Chard raw
Manganese 0.366mg Chard raw
Selenium 73.4µg 0.9µg Mackerel
Vitamin A 157IU 6116IU Chard raw
Vitamin A RAE 47µg 306µg Chard raw
Vitamin E 2.38mg 1.89mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.02mg 0.04mg Chard raw
Vitamin B2 0.19mg 0.09mg Mackerel
Vitamin B3 3.3mg 0.4mg Mackerel
Vitamin B5 0.172mg Chard raw
Vitamin B6 0.41mg 0.099mg Mackerel
Folate 15µg 14µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Cholesterol 95mg 0mg Chard raw
Saturated Fat 7.148g 0.03g Chard raw
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 0.04g Mackerel
Polyunsaturated fat 6.21g 0.07g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
212%
Mackerel
222%
Chard raw
Minerals Daily Need Coverage Score
131%
Mackerel
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 4237mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 7.118g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $6.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.